Kumbuyo Deltoid Stretch

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Deltoid Posterior

Ukuxhumana kwe Kumbuyo Deltoid Stretch

The Rear Deltoid Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri minofu ya posterior deltoid, kupititsa patsogolo kusinthasintha kwa mapewa ndikulimbikitsa kaimidwe bwino. Ndioyenera kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amachita zinthu zomwe zimafuna kugwiritsa ntchito mapewa kwambiri kapena omwe akukumana ndi zolimba pamapewa. Pophatikiza kutambasula uku m'chizoloŵezi chawo, anthu amatha kuchepetsa kugwedezeka kwa mapewa, kupititsa patsogolo kuyenda, ndi kuteteza kusagwirizana kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kumbuyo Deltoid Stretch

• Ndi mkono wanu wina, ikani pang'onopang'ono pachigongono cha mkono wanu wotambasulidwa, kuukokera pafupi ndi chifuwa chanu mpaka mutamva kutambasula kumbuyo kwanu kwa deltoid.
• Gwirani malowa kwa masekondi pafupifupi 20 mpaka 30, kuonetsetsa kuti musakoke kwambiri ndikuyambitsa vuto lililonse.
• Pumulani pang'onopang'ono mkono wanu kubwerera momwe unalili poyamba.
• Bwerezani zomwezo ndi mkono wanu wina kuti muwonetsetse kuti mbali zonse zatambasulidwa mofanana.

Izinto zokwenza Kumbuyo Deltoid Stretch

• Kupumira Kwambiri: Kupuma kumagwira ntchito yofunika kwambiri pamasewera aliwonse, kuphatikiza Rear Deltoid Stretch. Kumbukirani kupuma bwino nthawi yonseyi. Pumulani pamene mukuyamba kutambasula ndikutulutsa mpweya pamene mukuzama. Kugwira mpweya wanu kungayambitse kupweteka kwa minofu ndi kuchepetsa mphamvu ya kutambasula.
• Pitirizani Kutambasula Mofatsa: Anthu ambiri amalakwitsa kugwiritsa ntchito mphamvu zambiri pofuna kukulitsa kutambasula. Izi zingayambitse kupsinjika kwa minofu kapena kuvulala. Kutambasula kuyenera kukhala kofatsa komanso kopanda ululu. Ngati inu

Kumbuyo Deltoid Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kumbuyo Deltoid Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Rear Deltoid Stretch. Ndiko kutambasula kosavuta komanso kothandiza komwe kumalunjika kumbuyo kwa deltoids, kapena kumbuyo kwa phewa lanu. Momwe mungachitire izi: 1. Imani kapena khalani mowongoka. 2. Gwirani mkono umodzi kudutsa thupi lanu. 3. Gwiritsani ntchito mkono wanu wina kukokera pang'onopang'ono chigongono cha mkono wanu watalikira pachifuwa chanu. 4. Gwirani kwa masekondi 15-30. 5. Bwerezani mbali inayo. Kumbukirani, ndikofunikira kuti mayendedwe anu azikhala pang'onopang'ono ndikuwongolera kuti musavulale. Ngati mukumva ululu uliwonse panthawi yotambasula, siyani nthawi yomweyo. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera mukangoyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kumbuyo Deltoid Stretch?

• Kusiyana kwina ndi Doorway Stretch, pomwe mumayima pakhomo ndi mkono wanu wopindika kumanja ndikupumira pachitseko, kenako mumapita kutsogolo kuti mutambasule deltoid yakumbuyo.
• The Overhead Shoulder Stretch ndi njira yabwino yosinthira, pomwe mumakweza mkono umodzi pamwamba pamutu panu, kuuweramira pachigongono, ndikugwiritsa ntchito dzanja lina kukokera chigongono pang'onopang'ono.
• The Towel Stretch ndikusintha komwe mumagwira chopukutira kumbuyo kwanu ndi manja onse awiri, dzanja limodzi kutsika kuchokera pamwamba ndipo linalo likukwera kuchokera pansi, ndikukokera chopukutiracho mbali zina kuti mutambasule deltoid yakumbuyo.
• Pomaliza, Kuwongoka kwa Arm Horizontal kumatha kuchitika ndikugona chammbali, kutulutsa mkono wakumunsi, ndikugwiritsa ntchito.

Izinto zokufunda ezishisa ezivumelekile Kumbuyo Deltoid Stretch?

• Kukokera Pamaso: Kukokera kumaso kumayang'ana kumbuyo kwa deltoids ndi minofu ya rotator cuff, kumathandizira Rear Deltoid Stretch mwa kukonza thanzi labwino la mapewa ndi kukhazikika, kuchepetsa chiopsezo chovulala.
• Ntchentche Zobwerera: Ntchentche Zosintha zimaloza gulu lomwelo la minofu - ma deltoid akumbuyo. Mwa kulimbikitsa minofu iyi, imatha kupititsa patsogolo mphamvu ya Rear Deltoid Stretch, zomwe zimathandiza kuti mukhale ndi kaimidwe kabwino komanso mphamvu zonse za mapewa.